BJJ Training
Coach
Peter Squire
This programme is designed as a prehab plan for anyone either new to BJJ or has been training a while but new to the gym. It will build your resilience making you more injury proof and better able to stay on the mats!
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
A
Medicine Ball Slam
1 x 5
B1
Box Squat
3 x 10 @ 0 kg
B2
Side Plank
3 x 0:15
C1
1-Arm DB Row
3 x 10
C2
Thoracic Extension on Foam Roller
3 x 8
C3
External Shoulder Rotation
3 x 10
D1
Lat Pulldown
3 x 10
D2
Incline DB Bench Press
3 x 10
E1
DB Farmer's Walk
3 x 20
E2
Hip Thrust
3 x 10
Wednesday
Week 1 Day 4
A1
Seated Cable Row
3 x 10
A2
Leg Press
3 x 8
A3
Front Plank on Elbows
3 x 0:10
B1
Swiss ball Hamstring curl
3 x 8 @ 6
B2
Single Arm DB Shoulder Press
3 x 10
C
Adductor Rockers
1 x 10
D1
Tea Pot Isometric
D2
Single Leg RDL
3 x 6
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